Vegan Microwave Dorm Cooking

Vegan Microwave Dorm Cooking

In the first video, I think Ami said she only had a mini-fridge and a microwave, and had limited access to a kitchen otherwise, so I threw together this guide showing how to store food with limited fridge space and how to cook with a microwave (or not cook at all, when you can get away with it!) and only a very few other kitchen tools.

Without a car, it may seem hard to shop, but there could be a grocery store within walking distance or within public transportation distance.

Buy lots of food each trip, because you don't want to make more trips than you have to.  Like, a lot of food.  If you're cooking for 2 weeks, 4 grocery bags of food (1 for mini-fridge perishables) at least.

You may have to do it on the weekends when you have time to devote half a day to shopping and meal prepping.

-----

SHELF STABLE-

Grains: Oatmeal, Rice, Barley, Pasta, Flour, Crackers, Cereal
Canned foods: Beans, Corn, chopped tomatoes, tomato sauce, salsa, canned peaches.  Unopened jars of peanut butter, applesauce or bottles of juice and some cartons of plant milk are shelf stable until you open them.
Nuts and seeds: Any nut or seed

TWO WEEKS- Foods that can be keep without refrigeration for at least two weeks (if kept dry and out of sunlight)-

Tubers And Other Root Vegetables: Potatoes, Sweet Potatoes, Carrots, Onions, Beets, Parsnips
Cabbage: Napa cabbage, red cabbage

ONE WEEK- Foods that can be keep without refrigeration for one week-

Bread: Bread
Citrus: Oranges, Lemons, Limes, Grapefruit
Thick-skinned fruits: Pineapples, Pomegranates, Persimmons, Mangoes, Bananas (depending on green-ness), cranberries
"Hard" fruits and vegetables sometimes last a bit outside refrigeration. Apples, Zucchini, Stone fruits like Peaches, Plums

REFRIGERATED-  Foods that really must be refrigerated-

Green Leafy Vegetables: Spinach, lettuce, kale, turnip or radish greens, collard greens
Delicate "Juicy" Vegetables (instead of the hard ones): Bell Peppers, Mushrooms, Cucumber, Celery
Delicate Fruits, especially berries: Grapes, Blackberries, Raspberries, Strawberries, Blueberries
Some cartons of plant milk must be refrigerated immediately (if they're sold in the refrigerated section).

So if you go grocery shopping once a week or even once every 2 weeks you can get away with keeping a lot of stuff outside the fridge.

Start by stocking up on dried grains, flour, non-refrigerated plant milk, canned beans, corn, chopped tomatoes, and tomato sauce, pasta, root vegetables, and a head of cabbage.  This stuff keeps for a long time.

If you're going to cook it in a week, the only stuff you really have to think about fridge space for is the last group (and as space frees up you can move the "medium length" fruits and veggies into the fridge).

Of all things that might go bad (smell / attract pests), the quickest may actually be the peelings that go into your garbage, if you're cooking in your room, and not throwing them away in a kitchen trash that gets emptied frequently, or composting them. So try to use one of those options.

-----

Vegan Cooking with Microwave for a College student:

The first part of this will be on preparing foods without heat.  The second part will be on using the microwave.

Cooking in bulk is a good idea to save time, if you have the fridge space for it.  Some of these recipes are “single serving”, but you may want to double them, triple them, or more.  The recipes for lower-calorie-density meals come in larger sizes, but even then you may want to adjust amounts (all the recipes scale well).  If you’ve never tried cooking in bulk (google “meal prep”), and you’re really pressed for time, try it out.

Simple and cheap NON-HEAT meals for the College Student:

Equipment Required:

Sieve or Colander for washing and draining.
Cutting board
Knife
Bowl or plate
Silverware for mixing and eating
Large mason jars are great for carrying oatmeal or salads with you throughout the day

Breakfast:

(1). Fresh Fruit- Take fruit, wash it and eat it.  Cutting it up into a fruit salad is optional.

(2). Overnight Oats-

1/2 Cup Oats
2/3 Cup Plant milk (can be almond, cashew, soymilk, any vegan milk alternative you can find) or water

Mix and put in a bowl overnight.  That's it. However, there are so many Optional Toppings and ways to change it up, you could make this a different way every day of the week.  Again, this is also an example of a recipe you may want to 2x, 3x, or more.

Optional Toppings:

Chopped fresh fruit (I especially like stone fruit like apples, peaches, or pears, or berries, like blueberries, raspberries, etc.)
Chia seeds (these may be hard to find in small midwest college towns, but you can order them online, and a little goes a long way)
Cinnamon and sugar to Taste
Sliced Bananas and vanilla extract
Peanut butter
Cocoa powder and sugar to taste

Lunch or Dinner:

(3). Light Baby Spinach, Fruit and Nut Salad

3 cups packed Baby Spinach
1-2 cups cut up fruit
3 or more Tbsp. nuts or seeds

Wash and drain baby spinach.  Wash and chop any fruit (strawberries, apples, peaches, seeded oranges, etc.).  Take any nut or seed (sunflower seeds, almonds, walnuts, pumpkins seeds, etc.) Combine.  This is a very low-calorie dish, so you may have to make larger portions to make it more filling.  Or, to make more substantial, eat with slices of store-bought bread.

(4). Mexican Bean Salad

1 around ~16 oz. can corn (or equivalent cooked from fresh or frozen)
1 around ~16 oz. can black beans
2 tomatoes, chopped, or 1 8-16oz. can chopped tomatoes
1/4 red onion, finely chopped
(optional) 1 clove garlic, very finely minced

Rinse and drain corn and black beans.  Combine all ingredients.

(5). Simple and Cheap Rainbow Salad

1   head Lettuce, chopped
1   Orange or yellow bell pepper, diced into very small pieces
1   Apple, chopped
1   Carrot, peeled and very thinly sliced
1/2 head purple cabbage, thinly sliced
1 can Chickpeas (optional)

Wash and cut the vegetables and fruit.  Rinse and drain the chickpeas, if using.  Combine.

Breakfast/Dessert:

(6). Chocolate or Vanilla Chia Seed Pudding-

1 ¼ cup almond milk
2 Tbsp. cocoa powder or ½ teaspoon vanilla extract
¼ cup chia seeds
2 tsp sugar

Mix well, leave 5 minutes, and eat. OR
Mix well, leave overnight, and eat.

Can be topped with any fresh or canned fruit.

(7). Decadent Raw Cookie Dough

2 Tbsp neutral oil
2 Tbsp peanut butter
1/2 Cup brown (or white) sugar
2 Tbsp plant milk
1 Tbsp vanilla extract

1 cup flour
1/4 cup vegan chocolate chips (check ingredient list, sometimes dark chocolate chips are easier to find vegan)

Mix wet ingredients, mix in flour, mix in chips.

(8). Simple Banana “Nice” Cream (if you have a freezer section in your mini fridge)

4 Bananas
0-3 tsp powdered (or plain) sugar, to taste

Optional Additions for different Flavors

Chocolate: 2-6 tsp cocoa powder, to taste
Chunky Peanut Butter: Peanut butter to taste, handful chopped peanuts
Cookies & Cream: 3 tsp vanilla extract, generous amount of half crumbled Oreo cookies

In a large mug or small bowl, mash bananas with a fork until liquefied.  Add optional ingredients and powdered sugar until desired sweetness/taste is reached.  Put in freezer to freeze.  (Without a blender, it may freeze very hard, but it also melts faster than dairy ice cream, so just let it sit a couple minutes before eating if that happens.).

--------------

Simple and cheap MICROWAVE meals for the College Student (This section is much longer):

Now I'll talk about what the microwave does- how it cooks food, and some examples of how you would cook specific individual ingredients (these are not "whole" recipes, they're just examples of what you do to cook specific types of food). After that I'll give some complete recipes.

You can cook any fruit, vegetable, grain, or bean in a microwave.  The process (and outcome of the foods) will be similar to steaming or boiling, not frying.  Frying is not usually recommended, because oil heats up far too quickly and unevenly in a microwave (it can be VERY dangerous, so don't try using large amounts of oil).

The upside of cooking with a microwave is that it is EXTREMELY quick.  If you're a college student pressed for time, it can be even quicker than using other cooking methods anyway!

Some of the recipes, like the Asian Vegetables sauce, Mushroom “Alfredo” sauce, or the Chili, are a bit more complicated, but after making them a few times, they’ll become second nature.

-----

Basic microwave safety:

* Do NOT put metal in the microwave.  Metal plates, bowls, or mugs are not microwavable.  Some glass is not microwavable.  Use ceramic if in doubt.  Silverware is metal and therefore not microwavable, so don't leave them in your plate/bowl/mug.

* Do NOT microwave large amounts of oil alone.  Oil heats VERY rapidly in the microwave.  If you want to cook with oil, use small amounts, and stop the microwave every couple of seconds (yes, EVERY 1-3 seconds) to check the temperature of the oil.

* Do not microwave cherry tomatoes or grapes chopped specifically in halfs.  When almost chopped in half but still connected by the membrane, they're the perfect length to act like an antennae for the microwaves (bizarre, I know), and superheat.  Either chop them finely, or don't use them in the microwave.

* Do NOT open the microwave while cooking. Always turn it off and wait a second before opening the door. Even if you're hungry.

* Do NOT open the microwave if something goes wrong.  If something starts smoking or even burning in the microwave, the safest thing to do is turn it off and Leave the Door Closed.  1 ruined meal is better than suffering a burn yourself.

* "It's better to underestimate than overestimate".  This is true for a lot of cooking, and it applies to microwave times.  When just starting out, underestimate the cooking times, and add more time as necessary.  (It also applies to adding more ingredients on the fly.  You can always add more, but you can’t take stuff out once it’s in.  Start out by underestimating the spices, salt, sugar, etc. that you add, and use more as necessary.)

* "FLIP and ROTATE".  If cooking food for longer periods, stop the microwave and flip the food on the dish, and rotate the dish itself, (or if it's in water, mix it) to cook more evenly.

--------

How to "think" about using the microwave to cook individual ingredients:

For oil:

VERY quick.  You can mix some oil (1 tsp - t Tbsp) with minced garlic, onion, any herb (fresh or dried), or spice and heat in the microwave to make a flavored oil topping for many savory dishes.  However, oil cooks VERY quickly in the microwave, so microwave the mixture for 1-3 seconds at a time, if alone, and no more than 10 seconds at a time if with water.  EVERY time in between, take it out of the microwave, mix well and let sit for 5 seconds before testing the temperature.  If still too cool, cook again for 1-3 seconds at a time.  You should not ever have to microwave small amounts of oil for more than 30 seconds total.

For fruits and vegetables:

The microwave cooks THINNER things quicker (things like fragile, leafy vegetables).   Medium thick things that are “half-soft” with higher water content take a medium amount of time (things like fruit, onions, bell peppers, carrots, parsnips).  Thicker and harder things (especially STARCHY tubers like potatoes, sweet potatoes, beets) will take will take the longest.  After prepping them by washing washing and chopping- chopping however you want is optional in all cases (except tomatoes and grapes, which you have to chop finely or not microwave at all)- just put them on a plate and microwave for the given time.

(Mushrooms are a bit weird in that they’re on the more delicate side, but they also don’t have as much water as other vegetables.   Things without much water in them like mushroom may shrivel and dry, instead of "cook", so to prevent that you may have to add a sprinkle of liquid before microwaving, or boil them in a bowl of water instead.)

For grains and beans:

Start by heating more water than the grains or beans will absorb in your large bowl until "boiling" (Water won't come to a rolling boil in a microwave, but it will reach boiling temperature).

Then add the grains and beans, and continue microwaving until done.  If in doubt, use more water than less.

For beans it's probably better to always buy canned, because it will be a huge time saver, but you can technically cook beans from dried in a microwave.

Grains will also take relatively long, but there are a few that are quicker than others (listed below).

-------

Cooking lengths from shortest to longest-

Small amounts of Oil with herbs or spices: 1-3 seconds.  Cook it in 1-3 second lengths.

Leafy vegetables (Spinach, kale, collard greens, bok choy, etc.):  0-2 minutes.  Some you can cook in literally only 30 seconds.

Fruits (berries, stone fruits, etc.): 0-3 minutes.

Medium stiff vegetables (shortest to longest- onions, bell peppers, zucchini, carrots, parsnips): 2-5 minutes.  (flip halfway through)

Thick starchy vegetables (potatoes, sweet potatoes, beets): 10 minutes (flip halfway through) for one tuber, more time for multiple (around +3 to 5 minutes per).

Example Grains:

Minute rice: Follow box instructions.
Quick cooking Oats/Rolled Oats: 2-3 minutes
Steel cut Oats: 4-6 minutes
Quiona (rinse well before cooking): 5-10 minutes
Pasta: 3-4 minutes longer than stovetop instructions (10-15 minutes total)

Beans:
Lentils: ~15 minutes (stop and check every 2 minutes near the end).  These are the shortest-cooking beans.
Split peas: ~20 minutes
Other beans: 30 minutes - 1 hr. Seriously, just buy canned if you can.

--------

Cooking Real Recipes with a Microwave


These recipes are

1) Cheap
2) Use as many ingredients that don't go bad quickly or are shelf stable as possible, so you can save valuable mini fridge space for the more delicate fruits and vegetables.
3) Quick
4) Use only a microwave

Equipment required:

Microwavable Plate
Microwavable Large Bowl
Microwavable Mug
Silverware (or just a spoon, for mixing things and eating)
Cutting Board
Knife
Sieve or colander for draining
Can Opener
Measuring cups, if you don't want to eyeball amounts
A lunch bag, a couple small tupperware containers, aluminum foil, mason jars with lids, or other ways to transport food around with you during the day, whatever works for you.

Also helpful:

A small set of stackable bowls to hold ingredients and transfer things.  REALLY helpful, but not absolutely necessary.
If you really want to do the cooking entirely in your room, a big jug to hold water, which you can fill up at sinks

You may need something like a small bin to carry washed vegetables to your room if you don't want to use the colander or cutting board to hold them.  If you don't have access to a kitchen, you can wash vegetables in a bathroom sink (and no, it's not gross or any less clean to do this.  The water that comes out of bathroom sinks is the same that comes out in the shower and in the kitchen.  It has to be the same level of cleanliness, or we wouldn't be able to wash our hands with it).

A bin is also useful for catching water for things that need to be drained after microwaving, if you don't have a sink nearby.  Place the colander above or in the bin, pour the water and vegetable/pasta/whatever into the colander, and the water will drain into the bin.  Like this: https://www.youtube.com/watch?v=tfR2eh2NGQU&t=59s

Breakfast:

(9). Quicker-than-Overnight Oats

1/2 cup oats
1 and 1/4 cup water

Same Optional Additions:
Chopped fresh fruit OR fruit compote
Chia seeds
Cinnamon and sugar
Sliced Bananas and vanilla extract
Peanut butter
Cocoa powder and sugar to taste
Any nut or seed

Microwave water for 2 minutes.  Add oats and microwave in 1 minute intervals until done.

(10). Pancake in a Mug

1/2 Cup self-rising flour, like Bisquick (or 1/2 Cup flour + 1/8th tsp baking powder)
1/4 Cup plant milk
2 Tbsp applesauce or 1/2 tsp oil
Optional topping:
Maple syrup

Mix ingredients and microwave 1-2 minutes.

(11). Berry Muffin in a Mug

1/4 cup flour
1 Tbsp sugar
1/8 tsp baking powder
3 Tbsp plant milk
1 Tsp oil

1/4 Cup berries

1 tsp oil
1 Tbsp flour
1 Tbsp sugar

Mix first 3 ingredients (the dry) in mug, then mix in first 5 (the wet).  Add berries, and add the last three ingredients, mixed, on top of berries. Microwave for 1 min 30 seconds.

(12). Fruit Compote

Lightly cooked fruit is a nice way to change it up, and a versatile topping for many breakfast foods.  For canned fruit, cook less, for frozen, cook longer.

1 Cup any fruit, washed and (optionally) chopped
1/2 - 1 tsp sugar
3 tsp water

Optional:
1/4 - 1/2 tsp cinnamon, sprinkle of nutmeg or mace
1/2 tsp vanilla extract
1/2 tsp citrus zest and 4 tsp citrus juice instead of water.  (You can "zest" any citrus fruit by cutting off a thin slice of the colored rind, or using a peeler if you have a very sharp vegetable peeler, and finely chopping it)

Mix all ingredients in a mug and microwave for 1 minute.  Mix and continue microwaving in 30 second intervals until desired doneness.

(13). Banana French Toast in a Mug

2 slices whole wheat bread, cut in cubes
4 Tbsp plant milk
2 Tbsp applesauce
2 tsp cinnamon
1 tsp vanilla
1/2 banana

Mix, top with sliced or mashed banana, and microwave 2 minutes.

(14). Microwave Tofu Scramble

1/2 block firm tofu (might be harder to get in the midwest, but check, you never know)
1-2 tsp onion powder
½ tsp turmeric
Optional vegetables: spinach, very thinly sliced mushroom, chopped tomatoes etc.
Optional other seasonings: salt and pepper to taste, 1 clove garlic finely minced, 1 tsp nutritional yeast

Crumble and squeeze as much moisture as possible from the tofu, mix with onion powder, and place on plate or in mug.  Microwave 1 minute. If adding vegetables and/or other seasoning, add whichever you're using, and mix.  Microwave 0-2 more minutes, until vegetables are done.

Lunch:

(15). Garlic Rosemary White Bean Sandwich (can be made without microwave if you don't want garlic flavor)

1/2 small can white Navy beans, rinsed and drained
2 slices whole wheat bread
1 clove garlic
2 tsp olive oil, or canola oil (or other neutral oil)
1/2 tsp rosemary (fresh or dried)
Optional: handful of spinach, 1/4 of a bell pepper (just one flat side of a bell pepper), or 1/4 cup very thinly sliced carrot

Take beans and mash them with a fork or your knuckles in a bowl.  Microwave garlic, oil, and rosemary in 3 second intervals until hot.  Mix oil with mashed beans, and spread on sandwich.  Optional: top with vegetables.

If it's not a big enough lunch, make 2!  Or pack some portable fruit.

(16). Chickpea "Tuna" Salad Sandwich

1/2 small can chickpeas, rinsed and drained
2 slices whole wheat bread
1-2 Tbsp vegan mayonaise (brands like Just Mayo are pretty common, now sold in stores like Walmart and Target)
1/4 onion, finely chopped
1/4 bell pepper, finely chopped, or 1/4 cup finely chopped celery

Take chickpeas and mash them halfway.  Mix all ingredients and spread on bread.

(17). Lettuce Wraps

3 large, whole lettuce leaves

1 cup chopped cucumber
1/2 cup chopped tomato
1/2 cup thinly sliced red cabbage
1/4 cup thinly sliced carrot
Lemon or lemon wedges

Combine vegetables and wrap with lettuce leaves or tortillas, and wrap the wraps (ha!) in aluminium foil.  Pack with lemon to squeeze on just before eating.

If you want a dressing instead of lemon juice, whisk together

1 tsp mustard
2 tsp lemon juice
3 tsp canola oil
1/2 tsp sugar

and pour on vegetable mix when assembling.

This is a very light lunch, if you want to make it more substantial, substitute tortillas for lettuce leaves, and add chickpeas or other beans.  You can also add any leftover grain (rice, couscous, barley, bulgur, whatever) to the wraps if you make too much the night before.

Dinners:

(18). Simple Asian Vegetables with Rice or other Grain

1/2 Cup instant rice (or other grain, cooked in hot water)
1 1/2 Cups any mixed vegetables
(optional) 1/2 package tofu, rinsed and drained, and sliced

Sauce (makes a small amount)
1/2 tsp cornstarch (omit if you want a thin sauce)
4 tsp water
1 tsp sugar
1 Scallion, chopped
2 tsp soy sauce
Optional (any combination of or none of):
1 clove garlic, very finely chopped
1/4 tsp red pepper flakes or 1 tsp Sriracha
1 tsp ginger, finely chopped

1 tsp oil

Cook rice according to box instructions, set aside.  Cook vegetables on plate or in "boiling" water bath (fill large bowl with 2 Cups water, microwave for 2 minutes, add vegetables and microwave in 2 minute intervals until done.  Cook hard vegetables first and separately, if using, from soft/green vegetables to avoid uneven cooking.  Drain and set aside.).

In a mug or small bowl, mix the cornstarch with a couple drops of water at a time until it becomes a slurry.  Mix in the rest of the water and the rest of the sauce ingredients except oil.  Microwave the sauce ingredients for 30 seconds - 1 min until hot, add oil, mix, and microwave up to 30 more seconds split in short sections, mixing and tasting in between, or until flavors are combined.  Set aside.

Heat tofu for 1 minute or until hot.  Drizzle vegetables and tofu with sauce and eat with rice.

(19). Pasta with Tomato Sauce

2 Cups water
1 cup Pasta

1/3 Can or jar of tomato sauce

"Boil" water in a bowl for 4 minutes or until hot.  Add pasta, and microwave for 3-4 minutes longer than stovetop instructions, mixing occasionally.
Drain pasta, and add tomato sauce on top.  Microwave 1 minute or until sauce is warm.

Optional additions:
Navy beans, rinsed and drained
Olives, rinsed and drained
Spinach, added to the water in the last minute of cooking pasta

(20). Pasta with Mushroom “Alfredo” Sauce

2 Cups Water
1 Cup Pasta

1 Cup sliced Mushrooms
1 Tbsp oil
1 Tbsp flour
~1 cup plant milk, as needed (this isn't an exact measurement)

1 clove garlic, crushed and chopped finely
1 tsp dried herbs (Oregano, basil or Italian mixture)

Microwave pasta by "boiling" water in a bowl for 4 minutes or until hot.  Add pasta, and microwave for 3-4 minutes longer than stovetop instructions, mixing occasionally. Drain and set aside.

Microwave Mushrooms on a plate with a splash of water for 3 minutes (flip and rotate regularly) or until done, set aside.

In a bowl, microwave plant milk for 30 seconds or until very warm.  In mug, microwave oil in 3 second intervals or until hot, add mushrooms, mix, then add flour and mix.  Microwave the flour/oil/mushroom for 3 second intervals until hot if not still hot.  Very slowly, pour a little hot plant milk at a time into the hot mushroom/oil/flour, and mix well in between additions. A thick sauce should form, which you can thin out with plant milk to desired consistency. Mix in garlic and dried herbs at the end and they should cook from the latent heat.  Mix with pasta.

You can substitute broccoli, cauliflower, or carrots, for the mushrooms.

(21). Sweet Potato or Squash, topped with Corn and Black Beans

2 Sweet potatoes OR 2 Acorn squash OR 1 small butternut squash
1 small can corn, rinsed and drained
1 small can black beans, rinsed and rained

Optional:
1/2 cup bell pepper
1/4 cup onion
1/2 tsp cumin

Prick sweet potatoes or squash with a knife or fork, and microwave for 10 minutes, flipping halfway through.  Cut open and pour other ingredients on top, microwave 2 minutes or until heated.

(22). Winter Cabbage Soup

2 1/2 cups water
2 cups chopped cabbage
1/2 cup chopped onions
1/2 cup chopped carrots
2 tsp dried herbs (oregano, basil, or Italian mix)

In a large bowl, microwave 2 1/2 cups water for 2 1/2 minutes or until "boiling" temp.  Add all vegetables and microwave 2 more minutes or until done.  Add herbs, and mix just before eating.

(23). Kale, Baked Potato, and White beans with Garlic Olive Oil:

2-3 potatoes
1 small can white beans
2 Cups packed Kale
2 tsp olive oil (or any oil)
2 cloves garlic, crushed and finely chopped

Prick with a fork or knife and microwave Potatoes for 6 minutes, flip upside down, microwave 6 more minutes.  Check doneness, microwave in 2 minute intervals until done. Rinse and drain white beans.  Microwave for 30 seconds - 2 minutes until they reach your preferred temperature for eating (warm or very hot).
Microwave Kale for 30 seconds-1 min.  Take out and set aside.

Mix oil and garlic in mug or small bowl, and microwave for 3 second intervals until warm.

On a plate, cut open potatoes, pour beans, kale, and flavored oil on top.

(24). Microwave Chili

(Optional)
1 cup eggplant, finely chopped
1/2 cup carrot, finely chopped

1   small can kidney beans, drained and rinsed
1/2 small can pinto beans or white navy beans, drained and rinsed
1   small can tomato chunks
1/2 cup finely chopped bell pepper
1/2 cup finely chopped onion
1 tsp red pepper flakes, or to taste
1 tsp cumin

If using optional vegetables, place on plate and microwave 1-2 minutes or until done.  Mix all ingredients and microwave 3 minutes or until heated through.

Dessert:

(25). Zucchini Bread in a Mug (Or Carrot cake or Banana Bread)

4 Tbsp flour
1 Tbsp white or brown sugar
1/4 tsp baking powder
1/8 tsp cinnamon

3 Tbsp plant milk
1/2 Tbsp vegetable oil
4 Tbsp shredded (or very finely chopped) zucchini, squeezed to remove as much moisture as possible

Optional:
1 Tbsp chopped walnuts or pecans

Mix first 4 ingredients and last 3 ingredients separately, then mix together.  Microwave for 1-2 minutes or until done.

For carrot cake you can substitute shredded carrots and raisins, for banana bread use mashed banana.

If you want more nutrition, you can combine all three, or increase the amount of whichever vegetable you're using a lot (most zucchini bread or carrot cake recipes are very forgiving for adding more of the vegetable).

(26). Chocolate Lava Cake in a Mug

4 Tbsp flour
2 Tbsp sugar
1 Tbsp cocoa powder
1/4 tsp baking powder

1 tsp oil (or applesauce)
4 Tbsp plant milk

Mix dry ingredients first, then mix into wet ingredients.  Microwave 1-3 minutes depending on how gooey or cake-like you want it.

(27). Cinnamon Cake in a Mug

2 Tbsp applesauce
1 Tbsp oil
1 Tbsp plant milk
1/4 tsp vanilla extract
1/4 cup flour
2 Tbsp brown (or white) sugar
3/4 tsp cinnamon
1 dash nutmeg
1/4 tsp baking powder

(Optional) Frosting:
1 Tbsp powdered sugar
dash of plant milk, to desired consistency
dash of vanilla extract

Mix ingredients, microwave 1 minute or until done.  For frosting, mix and microwave 30 seconds, then pour on mug cake.